The popular language used when people are weight/strength training is splitting their training sessions based on body parts, hence the focus is training muscle groups rather than movements. However the human body moves based on the recruitment of sequences of muscles(movement patterns) to allow for any movement, thus the question Train the Muscle or the Movement. Let  us look at the two approaches;

• Train the muscle means that one looks at the muscle/muscle group in isolation rather than part of an integrated unit
• Train the movement  means one looks as the body as an integrated unit
• Train the muscle approach often focuses on the muscles that move the joint and not on the muscles that stabilize the joint
• Train the movement approach takes into consideration the flexibility/mobility, stability and strength of muscles that move and stabilize joints
• Train the muscle approach often leads to pain and injury because such things like static/dynamic posture is not considered, core function is not considered( a six-pack does not equate to a functional core) and mobility and stability of joints are not a consideration
• Train the movement approach takes into consideration static/dynamic posture, core function not ab aesthetics and joint mobility and stability
• Train the muscle is often based on aesthetics only
• Train the movement is about enhancing performance/function and aesthetics is also a benefit not the focus
• Train the muscle approach is not injury preventative
• Train the movement approach is injury preventative

A key feature in Train the Muscle approach is the overuse of fixed axis machines such as leg press, Smith machines, leg extension, hamstring curl machines etc. and overuse of such machines can lead to overuse injuries. Also they do not train the stabilizers they actually sedate the nervous system due to artificial stabilization of the machines. Whereas Train the Movement approach features limited of no use of fixed axis machines and uses primarily free weight (dumbbells and barbells), kettle bells, TRX, Cable machines, Keiser equipment, Swiss balls , med balls etc. allowing for the enhanced nervous system stimulation, thus more muscle recruitment for enhanced performance for life/sport and yes enhanced aesthetic  look.

A Train the Movement approach tip for planning one’s training is simply ascending or descending the following movement patterns or combination of; squatting, lunging, bending, twisting, pushing/pressing, pulling, step-up and gait(walking, jogging or running). For example ascending a squat pattern would be overhead squats with a bar, dumbbells or kettle bells or descending the pattern would be leaning against a Swiss ball on the wall and squat.

Author: Basil Butcher is an Integrative Performance Enhancement Coach in private practice in New York for the past 11+ years.

References:

Program Design Correspondence Course, Chek Institute

Advanced Program Design Correspondence Course, Chek Institute

Clinical Biomechanics: Musculoskeletal Actions and Reactions,  R.C. Schafer D.C.

Kinesiology of the Musculoskeletal System: Foundations for Physical Rehabilitation, Donald A. Neumann

Mechanics of Sport, Gerry Carr

The first challenge to a person who suffers from chronic pain or aches is what do I do to remain active without causing further damage. This is where Corrective Exercise based on a model that approaches the body as an integrated organism and follows the dictum train the movement not the muscles is a solution. Pain is caused simply by the disruption of smooth functioning of the kinetic chain (human body) whether its moving or static. The challenge of the Corrective Exercise Specialist is to detect the source of the pain through a thorough evaluation and design a program to correct the dysfunction(s) to reduce or eliminate the pain. It is important to understand that the source of pain barring trauma to the location is caused by a dysfunction elsewhere in the body and this is where conventional physical therapy and other conventional rehab modalities fail patients/clients because they only address the symptom (pain) and not the cause. Thus chronic pain conditions are more typical than atypical. These are some sources of the disruption of the smooth functioning of the kinetic chain;

• Overuse of chest(costal ) breathing patterns
• Eye dysfunctions
• Poor mouth health
• Poor hearing
• Upper cervical spine and TMJ dysfunction
• Past injuries
• Trigger points
• Organ dysfunction
• Emotional issues
• Dietary factors

Let us look briefly at each of these factors above and how they interrupt the smooth functioning of the kinetic chain which can result in pain.

1. Overuse of chest breathing patterns. Chest breathing patterns are appropriate when we exert ourselves or we are in a stressful situation, however it becomes an issue if we remain in that pattern when we are more relaxed state or at rest. That is not diaphragmatically breathing. Every muscle that attaches to the rib cage are assessory respiratory muscles and in the event we overuse chest breathing patterns they become tight and can develop trigger points. This causes postural changes and affects core function hence there is movement compensation which can lead to pain.
2. Eye dysfunctions for example tracking problems would alter posture (a weight shift in the direction of the better eye). The eye is our most important proprioceptor for survival and the brain would conture  the body to afford eyes are level with the horizon. This affects balance and there is compensation throughout the kinetic chain which again can lead to pain.
3. Teeth issues such as fillings and other issues can affect organ, muscle and joint function. See www.wholebodydentistry.com. This can lead to muscular pain. I have had several clients with pain that after referring them to a whole body dentist and clearing up their teeth issues the pain was gone and the muscle function was restored.
4. Poor hearing affects posture similarly like eyesight ones body would shift to the side of better hearing, thus starting compensation throughout the kinetic chain which can lead to pain.
5. Upper cervical spine sub-luxation affects the functioning of the rest of the spine as well as several body systems. There is a whole field of chiropractic that is dedicated to upper cervical sub-luxations called NUCCA. TMJ which is the Termandibular Joint (jaw) dysfunction is a source of headaches and can cause cervical spine dysfunction and shoulder girdle dysfunction and eventual pain.
6. Past injuries which would have caused pain hence compensation in kinetic chain and if those kinetic chain compensations were not addressed in rehab the chances of suffering that injury again are pretty good.
7. Trigger points are tender points in muscles that radiate to other areas of the body causing pain such as several cervical muscles trigger points cause headaches or a trigger point in the soleus muscle(calf) can cause pain in your sacro-iliac joint (tail bone). Janet Travell did the seminal work on the subject.
8. Organ dysfunction causes pain by affecting muscle function by what is called visceral – somatic reflexes. Organs also develop trigger points that refer into muscles causing pain. For example for a woman reproductive organ dysfunctions can cause pain from the lower back to the toes.
9. Eastern medicine and other indigenous culture has documented how emotions affect various muscle function and organ function. According to Eastern medicine the diaphragm is a muscle we dump emotion issues into and if diaphragm function is impaired the entire kinetic chain function is compromised. According to the Maori people of New Zealand we dump our emotions also into our lower legs.  I personally have seen some interesting emotional responses upon the release of the diaphragm such as the feeling of lightness describing a weight have been taken off their shoulders is a common one. Such releases allows for the restoration of core function and enhanced diaphragmatic breathing.
10. Dietary factors the ingestion of processed food, foods that one has a sensitivity or intolerance to causes an imflammatory response in the gut which causes the brain to shut down the nerve innervations to the gut. Inflammation to the brain means pain. The abdominal wall shares the same nerve root for innervation as the gut and unfortunately the brain does not shut off one innervtion for another it shuts the nerve root off so abdominal muscle function is compromised. Try this experiment test your abdominal wall function and then eat a spicy meal an recheck about 1-2 hours after the meal and note the difference in abdominal wall function especially if your are sensitive to spicy foods.

Author: Basil Butcher  is an Integrative Performance Enhancement Coach and he maintains a private practice in New York City.

References:

Jean-Pierre Barral D.O., Understanding the Messages of Your Body: How to interpret Physical and Emotional Signals to Achieve Optimal Health

Paul Chek, Eat, Move and be Healthy

C.H.E.K. Level 3 Manual, Chek Institute

Blandine Calais-Germain, Anatomy of  Breathing

Carrie M. Hall, Lori Thein Brody, Therapeutic Exercise; Moving Toward Function

Thomas W. Myers, Anatomy Trains

Donald Neumann, Kinesiology of the Musculoskeletal System; Foundations for Physical Rehabilitation

Francis Marion Pottenger, Symptoms of Visceral Disease

R.C. Schafer D.C., F.I.C.C., Clinical Biomechanics; Musculoskeletal Actions and Reactions

R. Louis Schultz PhD, Rosemary Feitis D.O., The Endless Web; Fascial Anatomy and Physical Reality

Dicken Weatherby N.D., Signs and Symptoms Analysis from a Functional Perspective

Thomas A. Wilson, Jeff Falkel, Sports Vision; Training for Better Performance

Janet Travell, Myofacial Pain and Dysfunction; The Trigger Point Manual Vol 1 & 2

Obesity has become epidemic like here in the United States and is becoming a world wide problem and along with it has grown a weight loss cottage industry. It almost seems everyday a new weight loss diet fad or exercise fad hits the media  and  this has  caused confusion among potential consumers which approach is best for their situation. Obesity has been correlated with several factors by research and these factors together or sometimes singularly can cause obesity. The factors that have contributed to the obesity epidemic are the following:

• Poor dietary choices
• Poor exercise habits/Sedentary lifestyles
• Body systems dysfunction
• Lifestyle status, family, relationships, mental, emotional and spiritual issues

As varied these factors are so is each person’s pathway to obesity, thus when integrating any corrective solution to any and all of these factors is must be specific to the individual’s unique obesity pathway and status if long term success is the goal.

Implementation of corrective solutions to obesity is where we often have a hit or miss approach leading to frustration with regaining most or all the weight back after short term weight loss so let us look at a more systematic approach for long term success.

NUTRITION

It has been shown that  fructose, refined carbohydrate products, trans and hydrogenated oils/fats and artificial sweeteners are causative factors of obesity in terms of nutrition. Also it must be noted that the above nutrients reek havoc in disturbing body systems functioning. Thus avoiding or implementing a process of eventual elimination of these obesity causing nutrients from one’s diet is important for long term weight loss success. The next step is implementing a nutrition plan that allows for weight loss and health enhancement over the long term. Such a plan would include good protein sources (plant and animal), carbohydrates (fruits, vegetables and fiber) and fats (omega 3,6,9 fatty acids, small amounts of good saturated fats such as coconut oil/butter, ghee or palm oil). It must be noted that this author advocates organic produce and grass fed animal protein sources. Also drinking adequate amounts of good quality water daily and there is varying schools of thought on the amounts, however let the color of your urine(pee) be your guide. If your urine is a light amber or colorless you are drinking adequate amount of water. Another rule of thumb is drinking at least half your body weight in ounces of water daily so for example if you are 200 lbs then 100 ounces(3 liters) of water would be the minimum you need to drink daily.

Another nutritional strategy for weight loss is calories the old adage that if one expends more calories than one ingests = weight loss. However  it is the hormonal response to everything one ingests is the more important factor for weight loss and health enhancement. This is simply how the body functions; “To say someone “overeats” or “eats a lot” immediately raises the question, compare with whom? One of the most reproducible findings in obesity research, as I’ve said, is that fat people on average, eat no more than lean people. (From Good Calories, Bad Calories by Gary Taubes). Food sensitivities and intolerances also elicit immune, inflammatory and hormonal stress response to the detriment of the individual at a sub-clinical level, therefore it is important to educate one’s client about the responses to a meal that is good or bad.

Good and bad responses after 1-2 hours after a meal

• Appetite – Not hungry Good,  Still hungry Bad
• Cravings – Loss craving/none Good, Still craving  Bad
• Physical – Better/improved Good, Same or worse Bad
• Energy – Better/improved Good, Same or worse Bad
• Mind – Better/improved Good, Same or worse Bad
• Emotions – Better/improved Good, Same or worse Bad

Thus nutritional strategies for long term weight loss and health enhancement must also factor in food choices that are based on overall hormone responses to ingestion to those food choices and throw the calorie is a calorie strategy to the wayside.

Nutritional Strategies for fat loss

• Eat breakfast within 15 minutes of waking up (gets your metabolism rolling)
• Eat a significant breakfast containing protein, carbohydrates, good fats
• Every meal and snack should contain protein, carbohydrates and good fats
• Note your responses 1-2 hours after a meal as outlined above
• Avoid sugar, fructose, refined carbohydrates, trans and hydrogenated fats/oils
• Eat at regular intervals it could be 3-4 hours everyone is different

FAT LOSS EXERCISE

There is a difference between exercise to lose weight versus exercise to reduce fat.  A sound fat loss reduction exercise program enhances muscle growth while reducing fat, whereas a weight loss program is simply about losing weight and often participants in such exercise  programs also lose muscle in the process. The basis for exercise program design were the following principles;

• The human body’s preferred fuel for energy at rest is fat
• The human body responds well to exercise with short bursts that depletes its muscular glygogen stores. Such exercise causes a metabolic disturbance and continues to burn calories up to 38 hours after exercise and you know which energy source it being used the preferred fuel at rest fat!
• Aerobic cardiovascular exercise of moderate intensity preferred fuel is fat, however the body’s response is to create more fat for fuel from dietary sources for the next time.
• Low intensity cardiovascular exercise like walking preferred fuel is carbohydrates like high short burst exercise.

Here is an example and process of taking a 250 lb woman through a fat loss exercise program following a comprehensive assessment of her structure and functional movement skills.

1. First phase of her exercise program, base conditioning is to develop and enhance flexibility/mobility, joint/core stability and requisite strength required to do the movement patterns for daily living (squatting, lunging, pushing, pulling, twisting, bending, stepping up and walking, jogging and running). Exercise choices included floor exercises, Swiss ball exercises, TRX exercises, cable exercises and walking.  Exercise session duration would be 20-45 minutes 3-4 times a week and sets of 40-50 seconds and short rest periods 30-90 seconds between sets or rest as needed. Program variables would include station to station training, super-setting and circuit training. Note she would be encouraged to take walks beginning with 15-30 minutes duration and increase duration as her conditioning improves. No running because she would not have the requisite hip, leg and core strength for running and it is typical to see an “average weight” women not having the requisite strength in these areas thus when they run consistently knee, back and lower leg pain is often the result.
2. The following phases are built onto each other and the intensity increases using modalities of metabolic acceleration training and functional strength training. Formats of circuit training, density training, super sets, tri-sets with sets lasting from 30-50 seconds with short rest periods 30-90 seconds and low intensity days of walking or leisure pace cycling.
3. I cannot emphasize more strongly that before embarking on any exercise program check with your physician and you must enhance/develop your flexibility/mobility, core and joint strength/stability as part of any exercise program or pain will be inevitable!

FAT LOSS EXERCISE STRATEGIES

• Corrective exercise and stretching/mobilization must be part of base conditioning to enhance joint/core strength and stability for more progressive exercise and prevents pain/injury
• Metabolic acceleration training/functional strength training has been shown by research to be the most efficient exercise modality for fat loss, followed by anaerobic cardiovascular training, then aerobic interval training, steady state aerobic cardiovascular training.
• Protocol for metabolic acceleration training can be 5-8 stations working for 30 seconds at each station and resting only when you have completed the desired number of stations for 30-90 seconds and repeat up to 5 times. Density or circuit functional strength training choose 5 -6 exercises including an explosive exercise and reps are 10-12 lasting 40-50 seconds do continuously for desired block of time 10-30 minutes(density training) or do the circuit(circuit strength training) and rest for 30-90 seconds and repeat as many as 4-5 times. This can be done 3-4 times a week with 2 metabolic acceleration training days and 2 functional strength training days.
• Add walking to the program as a low intensity day for 30-60 minutes.

BODY SYSTEM DYSFUNCTION

There are several body system dysfunctions that are resistant to long term fat loss or fat loss  and some of these systems are as follows:

• Inefficient/dysfunctional Gastro-intestinal tract
• Dysfunctional detoxification systems(particularly liver/gall bladder. kidney and colon insufficiencies
• Neuro-transmitter imbalances
• Adrenal exhaustion/Fatigue
• Metabolic Syndrome/Thyroid insufficiencies particularly Hypothyroidism
• Hormonal imbalances

These imbalances are detected through Functional lab testing and questionnaires and once detected a protocol to correct them is recommended. Such a protocol would include targeted supplementation, nutrition modification, lifestyle modification and a Functional Detoxification.

Putting these three pillars as the foundation of your long term fat loss program will enable success! Along with your understanding of change.

This is a direct quote from Richard J. Johnson M.D. book The Sugar Fix and I wanted to share it.

African Americans are more likely to be overweight and develop heart disease, high blood pressure, diabetes and kidney disease than any other group in the United States. Many theories have been offered to explain these disparities.

The legacy of slavery may hold some answers. For example, some observers have noted that many of the 30% of enslaved Africans who died on ships bound for America perished from conditions caused by dehydration. This suggests that Africans who were genetically predisposed to retain sodium, which prevents dehydration, were more likely to survive the voyage. Unfortunately, sodium retention also predisposes a person to develop high blood pressure.

Its worth noting that many Africans brought to the United States as slaves worked on sugar plantations and in sugar houses. Molasses, the thick, fructose rich by product of sugar processing, became a staple of the early African American diet. Studies show that African Americans today consume more sugar than other groups. Perhaps not surprisingly, they also are more likely to be obese and develop hypertension, type 2 diabetes, and kidney disease than Caucasian Americans.

As an Intregative  Performance Enhancement  Exercise Coach I am always asking and suggesting to clients their need to change to achieve their health, wellness and fitness goals and at times during my career it has been a challenge at times. It was until I came across a book Changing For Good by James Prochaska, P.H.D, during my certification in Functional Diagnostic Medicine last year that I got a solid understanding as to how we change as human beings and tools to guide one through that process.

UNDERSTANDING CHANGE:

Change is rarely a single step. There is often people that seem incapable of making changes that are asked of them, for example for weight loss or health and fitness enhancement even if they do not make the changes asked of them would lead to terrible consequences.  Behavior psychologists have been studying this phenomena for the last 10 years or so and now there is an appreciation that there are distinct stages that a person goes through before making the change.  My understanding of that process has provided me a powerful way to assist my clients to makes the changes they need to make in order to achieve health and wellness enhancement.

Here are a few things about Change:

• Change occurs gradually
• Movement through the Stages of Change is non-linear
• People start out in a Pre-Contemplation phase, uninterested, unaware or unwilling to make a change
• They move to a Contemplation Phase: a point of considering to change
• They enter a Preparation Phase: they decide to prepare for the change
• Finally arriving at the Change Point: deciding to prepare and make the change. At this final change genuine action is taken
• Once the action is taken to change, the person must be prepared for Maintenance. maintaining a change for the rest of a person’s life is hard
• Relapses or Recycling learning from a relapse are inevitable and are part of the human dynamic, however using the model of change with my clients help me to work with them to uncover the barriers that will increase their likelihood of relapsing.

It is important to note that relapses are inevitable and studies show that it takes 45 days to make a positive change, but only 7 days to make a negative change. However the good news is that very few people about 15% in smoking and exercise change regress back to the Pre-contemplation phase.

HOW CHANGE OCCURS

There are a series of techniques a person uses to navigate and progress through the stages of change. These techniques are as follows;

• Consciousness Raising – the process of increasing the person’s awareness of the need to make change. This involves increasing awareness about the connections, causes, consequences of a particular ‘problem” behavior through tips, facts and new ideas.
• Social liberation- the process whereby societal changes make it easier for a person to make a change. For example a person may have healthier options such as a salad bar at their favorite lunch spot or smoke-free workplace.
• Emotional arousal – the process of having the person become emotionally aroused or reactive in response to a particular piece of information one gives them about a problem behavior. This is usually a negative emotion such as anxiety, fear or worry. This is best done in a group setting .
• Self Reevaluation – the process of self-appraisal is most important process for someone to go through. Such as “My dependency on tobacco products makes me feel disappointed in myself”.  This is the process a person begins to reappraise their own self image in relation to healthy or unhealthy habits e.g. I am overweight and lazy or I am a fit person. This is also the place for looking at the cost for making the change in terms of pleasure, time, energy, stress or image.
• Commitment – the process of believing that a change can be made and making a firm commitment to change. It could be called will power or self-liberation. The first step is private. The second step is going public which increases the pressure to achieve their goals.
• Reward – reinforcement is a process of reward for taking steps in a positive direction. This is a different approach to punishment, which can be powerful though far less effective method of reinforcement.
• Countering – this is the process of substituting a healthier behavior for an unhealthy one.
• Environmental Control – this is the process a person becomes aware of cues for unhealthy habits or behaviors and removes these cues from their living space etc. such as removing tempting sweet foods from their kitchen and living areas.
• Helping Relationships – the process of having helpful relationships with people that support the removal of unhealthy habits and reinforce the adoption of healthy ones.

So do not beat yourself up or others regarding change understand its a process!

References

Assessing Readiness to Change Insider’s Guide; Functional Diagnostic Medicine Certification Program: Functional Medicine University 2008.

Prochaska  PH.D., James O., Norcross PH.D., John C., DiClemente PH.D., Carlo C., Changing For Good: A Revolutionary Six-Stage Program For Overcoming Bad habits and Moving Your Life Positively Forward.

You have been inactive and want to start an exercise program there are a few things you may want to consider.

Set Goals:

Set specific and achievable goals and have a plan how to achieve those goals. These can include finding a competent trainer, nutrition and lifestyle modifications. Most importantly understand that what you are embarking on is going to take you changing your lifestyle. Also depending on your goal whether its weight loss/aesthetic changes, overcoming a pain condition or improving your performance in daily activities of living/sport ; the approach to achieve these goals may be different and specific to your present condition and goal.

Exercise programming:

There are many forms of exercise so it is important your choice of exercise modality be a tool that can be part of your plan to achieve your goal. For example running or plyometrics would not be appropriate for someone that does not have the requisite hip and leg strength and if the requisite hip and leg strength is not achieved prior to running or plyometrics  knee and/or lower leg pain is inevitable. Another important exercise programming choice is to address postural dysfunctions/muscular skeletal imbalances we all have otherwise you would be building on a poor foundation which again will lead to pain. A most overlooked factor in exercise modality choice/programming is the  current stress levels of the exerciser and the appropriate programming of exercise based on the exerciser’s stress levels; for example a person that is evaluated as having stress overload cannot embark on a conventional exercise program and expect great results. Such a person would need participate in an exercise program/modality that stimulates their parasympathetic nervous system. This is one of the reasons to get a competent trainer especially if you are just starting to exercise because this stress level factor may have a big impact on achieving your exercise goals and can lead to frustration on the exerciser’s parts when not seeing results.

It is important to change your resistance/strength training exercise program every 6-8 weeks because if not your body would have adapted to the exercise stimulus. Which means that you would exercising and getting tired, but not getting the desired training effect. Note when it comes to cardiovascular training the change frequency is shorter every 2 weeks as the body adapts faster to cardiovascular training stimulus. This principle is called the S.A.I.D. (Specific Adaptation to Imposed Demands).

Finally the type of exercise choice should be relative to your current postural alignment, functional stability, functional capacity and strength levels. Again another reason to find a competent trainer when starting out an exercise program.

HAPPY TRAINING AND DO NOT TRAIN TO DRAIN!

References:

Holistic Lifestyle Coach Certification Level 2 Manual: CHEK Institute.

Program Design Correspondence Course: CHEK Institute.

The question of this article has to do with digestion and absorption of food we eat. This an important question because whether one is obese or not obese the integrity of the entire Gastro-intestinal tract is critical to the efficient functioning of all the body systems. Unfortunately mal-digestion and mal-absorption of the food we eat is more typical than not today due to many lifestyle choices from the food we ingest, medication, pathogens, stress etc. So let us take an overview of digestion and absorption of carbohydrates, proteins and fats.

Digestion of Carbohydrates:

The three major carbohydrates are:

• Sucrose (cane sugar) disaccharide which is a combination of glucose and fructose
• Lactose (milk sugar) disaccharide
• Starches polysaccharides

Digestion of carbohydrates begin in the mouth. Saliva contains an enzyme pytalin which hydrolyzes starch into maltase (disaccharide) and polymers of glucose.  It is important to chew your food to a liquid state to get the full benefit of salivary amylase hydrolysis of starch because once the food reaches the stomach’s acid environment  the acidity blocks the enzymatic activity of salivary amylase.

Carbohydrate digestion continues in the small intestines duodenum and upper jejunum and pancreatic amylase is the enzyme that continues this process. Pancreatic amylase enzymatic capability  is superior to salivary amylase and if ones digestion is normal most of the carbohydrates at this stage would be in the form of maltose or small polymers of glucose. As the carbohydrates pass through the alimentary tract  past the upper jejunum they are acted on by the intestinal brush border enzymes (lactase, sacrase, maltase and dextrinase). The digestive process of carbohydrates is continued by these enzymes and broken down into smaller absorbable molecules.

If the brush border enzyme activity is impaired carbohydrate malabsorption occurs which causes excessive bacterial fermentation (diarrhea and flatulence). Some causes of brush border impairment are the use of antibiotics, NSAIDS and other drugs/medication, food sensitivities/intolerances.

Digestion of Fats:

Fats in the diet are the following; triglycerides (the most abundant fat in the diet), phospholipids, cholesterol and cholesterol esters. Although fat digestion begins in the stomach by lingual lipase (secreted by lingual glands in the mouth) the majority of digestion occurs in the small intestine. Fat has to be broken down into smaller pieces to allow for water soluble digestive enzymes to work on its surface. This breaking down process is called emulsification and the majority of which occurs in the duodenum and is facilitated by bile that is secreted by the liver. In this process bile acts as detergent breaking fat into smaller molecules allowing lipase enzymes to hydrolyze triglyceride molecules into fatty acids and two monoglycerides (these are substances derived from fat that the body can absorb for energy usage.

Digestion of protein:

A protein is amino acids bound together by a peptide linkage.  The gastric secretion of hydrochloric acid is essential for the digestion of protein, sterilization of stomach contents. Also for the assimilation/absorption of minerals zinc, magnesium, iron, calcium, copper and the release of  B-complex vitamins such as B-12. Vitamin C levels have been found to be low in people with poor stomach acid levels.  The enzyme responsible for the initiation of protein digestion is pepsin and pepsin requires a pH of less than 5 to be active and is most active at a pH of 2.0 -3.0. So with low stomach acid today one sees the implications for digestion and overall health. The majority of protein digestion occurs in the duodenum and jejunum under the influence of the following pancreatic enzymes trypsin, chymotrypsin, prolastase – elastase(digest elastin fibers in meat) and polypeptidase. The proteins are broken down further to dipeptides and tripeptides an eventually to amino acids to be transported into circulation. Amino acids is the only form in which protein can be absorbed. If one has a dysfunctional gastrointestinal system and a peptide or whole protein may be absorbed which can cause serious immunological disturbances (leaky gut, IBD etc.).

This summary of digestion and absorption illustrates the multi-factorial elements that happens in this process and if any one of these elements is insufficient,  dysfunction would begin in the digestive tract and continue into other body systems leading to pain/disease. In the second part of this article I will list  signs and  symptoms of G.I. tract dysfunction and associated diseases.

References:

G.I. Tract module, Functional Diagnostic Medicine Certification Program; Functional Medicine University 2010.

Osteoarthritis which is the degeneration of the cartilage between one or more joints which leads to bone on bone, hence pain and inflammation. These conditions make weight bearing movements difficult and painful, thus exercise modalities such as aqua exercises and low or non-impact exercises have been the order of the day.  However a Corrective Exercise approach may allow for virtually pain-free weight bearing activities. Let us look at joint anatomy; every joint in the human body has its unique instantaneous axis of rotation which is maintained by a functional length and tension relationship between the muscles that cross/support the joint. However if that relationship is disrupted  a dysfunctional axis of rotation of the joint occurs which would lead to uneven wear and tear of the cartilage between the joint leading to degeneration of the cartilage and pain. The length and tension relationship disruption is a result of compensation along the kinetic chain (human body musculoskeletal system). This compensation can be caused by postural changes which occurs as a result as subtle things like inverted breathing (chest breathing), poor postural habits, excessive repetitive movements, past pain/injuries and poor gait habits such as short stride length. These are just a few of the causes of dysfunctional postural changes.

A corrective exercise approach would be the following for the osteoarthritis client:

1. Comprehensive assessment of structure to determine the underlying causes of compensation along the kinetic chain/dysfunctional posture.

2. Design a program that includes the modalities of soft tissue intervention (eg. Neuromuscular therapy), stretching/fascia release, corrective exercise, nutrition/lifestyle modifications, targeted supplementation (to reduce inflammation).

Here are a few a stretches/fascia release and exercises for lumbar spine, hip and knee osteoarthritis clients.

Stretches/Self-Fascia release:

• Hip Flexor series
• Quad
• Hamstring series
• Glute/low back
• Glute Medius/Deep Hip Rotators
• Gastroc/Soleus (Calf muscles)
• Lats
• QL (Quadratus Lumborum)

Good reference Stretch to Win by Ann & Chris Frederick  www.stretchtowin.com

Exercises:

The exercise selection approach is unload the joints and strengthen the muscles crossing the joints, thus re-establishing functional length and tension muscular relationships.

• Swiss ball Wall squat and knee directly over ankle when squatting
• Swiss ball – Supine Hip Extension – Head & Shoulders on ball again knee over ankle
• Swiss ball – Supine Hip Extension – Feet on ball
• Alternating Superman  on Swiss ball
• Swiss ball – Supine Lateral roll
• Swiss ball Forward Ball roll

Good reference is Paul Chek’s  DVDs  Better Abs, Buns and Back and Swiss Ball Exercises for Athletes.  www.chekinstitute.com

As human beings have progressed technologically and we human beings have been afforded the modern conveniences of communication, finances, transportation etc., however we have left behind many lessons of our ancient ancestors in the quest for modernization. One of those lessons is nutrition and I can safely say not heeding to our ancient ancestors nutrition lessons/principles is at the root of the proliferation of the chronic illnesses that is typical in today’s world and were non-existent in the past. Conditions like cardiovascular disease, hypertension, obesity, diabetes II to name a few. it is interesting with all our modern technology we are unable to slow down any of the afore-mentioned conditions. In particular Obesity is just getting worse everyday and what have been our solution fad diets, fad exercise programs, diet pills, surgeries rather than heed the voices and messages of those who have investigated our nutritional past such as Weston A. Price and others. So in our quest to reverse these epidemic like conditions it would behoove us to adopt our ancient ancestors nutritional principles to our modern diets as we have not changed in genetics from our ancestors if anything we have physically degenerated.

What are some of these lessons?

1. They ate food that was in its natural state.

2. They prepared food in such ways that it  maintained its nutritional integrity.

3. Their diets were both plant and animal based with the amounts of animal based food being based on availability. So a good idea would be to look at your ancestral roots diet patterns.

4. Sugar was not part of their diet and when sugar production became part of human technological advances it was only the wealthy that used sugar. Sweets they ingested  came from fruit and vegetables.

5. Their diets were based on the region of the world they were located. However with the inter-mingling of modern human beings and movement around the globe most of us are no longer in the same region of the world as our ancestors were, but its a principle we can have as part of our dietary patterns is to add to our diets food that is common to the part of the world of our roots.

6. They ate saturated fats and heart disease did not exist.

7. They did not eat refined and/or processed foods to where its natural state was altered nutritionally.

Some sources for Nutrition Lessons of Our Past:

Nutrition and Physical Degeneration by Weston A. Price DDS

The Sugar Fix by Richard Johnson MD

Nourishing Traditions by Sally Fallon

According to Richard Johnson MD the author of the Sugar Fix; our body does not metabolize fructose the way it processes other sugars. Upon entering a cell enzymes break it down. However the actions of these enzymes raise blood pressure. increase blood levels of artery-clogging fat, and eventually cause obesity. Continued eating of fructose will increase the production of these same enzymes that cause these issues. Over time your body may produce such a high concentration of these enzymes that eating foods that contain even a small amount of fructose will set in motion the biological changes that are believed to cause obesity, cardiovascular disease, diabetes and other related conditions. This may be the explanation why people struggle to lose weight and keep it off. They have become very sensitive to fructose.